May 2021 Teen Workout #1

Prepare

5:00 of mobility
Brand X® Warm Up 
5:00 of mobility and movement (example)
3x
10 inchworms 
Pendulums, 5 ea. side 
Childs pose to Spider-Man to sit through, 5 ea. side 

Practice

Strength
Deadlift (Tempo 21X1)
2 x 5, 1 x AMAP
(Rookies 7 x 3, JV 5 x 3)
* 3 dumbbell hang power cleans after every set

Accessory work
Barbell Row 

3 x 10
Max commando pull ups 
2 x max

Play

3 intervals
200m shuttle run 15 Goblet squats 10 box jumps
10 Goblet squats 5 box jumps

Effort should be 90-95%. Work/Rest ratio should be 1:1

3x
Barefoot
10 Pallof press 
25-50 highland flings 

Mobility Pigeon stretch Couch stretch Lat smash